The Ketogenic Diet: A Guide for Beginners

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What is the Keto Diet?

The keto diet is a low-carb diet where the body makes ketones in the liver for energy. You can call it ketogenic diet (LCHF), low-carb diet (Keto), low-carb high-fat (LCHF), and many other names. Our goal at Paleo Life is to provide a different source of information to assist you in achieving your overall what is Allulose health objectives. Our outlook is frequently affected by research findings. Scientists learn daily new information about human bodies and how food, exercise and light impact the longevity of a person.

Your body produces insulin and glucose when you eat carbs.

Glucose, the easiest molecule to convert into energy and use for energy in your body, will prevail over all other sources.

Insulin is a hormone that helps to transport glucose from your bloodstream into the rest of the body.

Your fats will not be needed as glucose is the primary energy source and can therefore be stored. The body will normally use glucose to provide energy if it is eating a high-carbohydrate diet. The body can be induced to ketosis by reducing carb intake.

What can I eat on the Keto Diet?

You will need to plan ahead if you want to start a ketogenic diet. This means you need to have a plan for your diet ready and waiting. How fast you want ketosis (ketosis) will determine what you eat. You will reach ketosis faster if you restrict your carb intake (less than 25g net carbs daily). Learn what foods you should avoid when following the keto diet.

Your carbohydrates should be limited and derived mostly from vegetables, dairy, and nuts. Refined carbohydrates like wheat (breads, pastas, cereals), starch, potatoes beans, legumes and fruit should be avoided. Avocado, star fruits, and berries are exceptions.

Don’t Eat

  • Grains are wheat, corn, rice and cereals.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.

Do Eat

  • Meats: Fish, beef, lamb and poultry.
  • Leafy Greens – spinach, kale, etc.
  • Above ground vegetables – broccoli, cauliflower, etc.
  • High Fat Dairy: Hard cheeses, high fat creams, butter, and other dairy products.
  • Nuts and Seeds – Macadamias walnuts, sunflower seed, etc.
  • Avocado and berries: raspberries, blackberries and other low-glycemic berries
  • Sweeteners: Stevia, Monk Fruit, Erythritol and Other Low-Carb Sweeteners
  • Other fats include coconut oil, high fat salad dressings, saturated fats, and others.

Ketogenic Diet Benefits

Keto can lead to weight loss, increased energy levels, and therapeutic medical applications. A low-carb, high fat diet is safe for most people. Here’s a list of benefits that a ketogenic diet can bring to your life.

Weight Loss

The ketogenic diet basically uses your body fat for energy, so you can see the obvious weight loss benefits. Your insulin levels, which is a fat-storing hormone, drop dramatically when you follow keto. This makes your body a fat-burning machine.

The ketogenic diet has been scientifically proven to be more effective than low-fat or high-carb diets, even over the long-term.

Sugar Control

The type of food you eat naturally lowers your blood sugar. Research has shown that the ketogenic diet is more effective than low-calorie diets in managing and preventing diabetes.

A ketogenic diet is a good option for Type II and pre-diabetic patients. Many of our readers have experienced success with keto-based blood sugar control.

Mental Focus

The ketogenic diet is popular for its mental performance.

The brain loves ketones, which are great sources of fuel. You can avoid large spikes in blood sugar by reducing your carb intake. This can lead to improved concentration and focus.

Research has shown that a higher intake of fatty acid can impact brain function.

Normalized hunger and energy levels are normalized

You will feel more energetic throughout the day if you give your body a more reliable and consistent energy source. Fats have been shown to be the most efficient molecule to burn for fuel.

Fat is also more satisfying, and can leave us feeling satisfied (“full”) for longer periods of time.

Epilepsy

Since the early 1900’s, epilepsy has been successfully treated with the ketogenic diet. It’s still the most popular treatment for uncontrolled epilepsy in children today.

Blood pressure and cholesterol

The keto diet has been shown to reduce triglyceride and cholesterol levels that are associated with arterial buildup. Low-carb high-fat diets have a dramatic increase of HDL and decrease in LDL particle concentrations compared to low fat diets.

Insulin Resistance

If left untreated, insulin resistance can lead to type 2 diabetes. Research has shown that people can lower insulin levels by eating a ketogenic, low-carb diet.

Acne

You will notice a change in your skin’s appearance when you start the keto diet.

One study shows a drop in skin inflammation and lesions when you switch to a low carb diet. Another study suggests a possible connection between high-carb diets and more acne.

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